healthy food habits

50 Healthy Food Habits for Your Strong Immune System

Why are healthy food habits so essential today? How it can contribute to boosting the immune system? Now the days, it's an increasingly growing widespread question in terms of healthy living with safety.

In fact, healthy food habits have a crucial role in keeping the immune system fit for fighting any diseases such as infectious diseases, high blood pressure, heart disease, diabetes, high cholesterol, cancer and so on.

Good food always help proper child growth and keeping away the cold and flu as well. During this pandemic, healthy food habits are much essential as like as healthy sleep habits including "appropriate lifestyle" for securing your safe health always.

Which's why, here's shown a list of the immune-boosting healthy food habits and related disciplines. Both foods and habits mutually might able to help you understand the sources.

And also, let you know get the hints of significant energy level that fit you fighting against any diseases including cold, flu, and pathogenic threats.

Note: This article may contain affiliate links, which means I may receive a thin commission, at no cost to you, if you buy through the link. Learn more in disclaimer.

The 50 Healthy Food Habits for Immunity

01. Plan Your Nutritious Foods

An ideal diet plan has a crucial role in a healthy life. There are numerous alternatives to generate a targeted diet plan that meets the health goals. It's a continuous process to get a better healthy eating plan based on further health issues over family members.

 Notably, food is more than medicine - because of its lifebuoy role and power of disease prevention. Medication appears while the right food is absent in your plan. Arranging proven foods that have adequate vitamins and minerals in a diet plan can boost your immune system.

02. Disinfect Raw Vegetables

A comprehensive healthy food habit allows you to disinfect your raw vegetables and fruits using natural disinfectants before you prepare to cook. The safe and best natural alternative disinfectants include vinegar, hydrogen peroxide, alcohol, some essential oils, and hot water.

To remove pesticide or wax, and get the produce germ-free, you can use Remover Spray. Or, you can do it manually using one-third of vinegar into two-thirds part of water and mix them up including a spoon of lemon juice to soak the produce.

Then, keep them up to 10 minutes, then gently wash with clean cold water. But anyhow avoid hot water to avoid contamination of bacteria into the fruits or vegetables.

03. Eat More Fish

Eat more fish is a great habit for keeping the risk of strokes, heart attacks, and heart diseases far away. Omega-3 fatty acids including high-quality protein, iodine, various vitamins, and minerals together regulate the immune power.

It helps to protect body damages from any auto-immune infectious diseases. Also, it improves sleep quality, brain health, and reduces depression.

04. Go Papaya

Papayas have vitamin C, potassium, magnesium, and folate - all together can improve immunity in a healthy body. It has a comprehensive amount of digestive enzyme which is called papain and plays important role in anti-inflammatory effects on your health.

Every day single medium papaya can keep your health fit and safe from another disease. But only cautious to those who have been suffering from cold and flu. Because it's potentially histamine-releasing power as well, which might worsen your sinuses.

05. Eat Broccoli

Keep Broccoli in your diet, because it's a nutrient-rich powerful veggie to boost your immunity. It strengthens immune power with densely compact beta-carotene, zinc, iron, potassium, phosphorus, magnesium, vitamin A, vitamin C, vitamin K, and vitamin B line-ups such as B1, B2, B3, B6, and B9.

healthy food habits with broccoli

                             Immunity booster broccoli. Image credit:

The nutrient value of broccoli provides health defense, controls blood sugar, protect heart health, slow down the aging process, and develop brain function. Its bioactive compounds may eliminate your inflammation.

Also, multiple study concludes that broccoli has nutrient power to protect health against certain types of cancer; particularly breast, prostate, colorectal, renal or kidney, gastric or stomach, bladder cancer.

06. Eat Red Bell Peppers

Red Bell Pepper is an excellent source of vitamins A, C, B6, E, and K. Also contains folate, potassium, magnesium, and antioxidants. It boosts the immune system, prevents Cancer, leverages healthy eyes, lowers cholesterol, provides healthy pregnancy, relieves pain, stops anemia, and so on.

It provides vitamin B6 that keeps a good mood and prevents hypertension. Vitamin A is an essential nutrient that leverages to keep up healthy eyesight.

Also, the habit of consuming red bell peppers prevent stroke, heart disease, high blood pressure, type-2 diabetes, and keep the metabolic rate normal that prevents constipation as well.

07. Fill-up Your Vitamin Gap

Your good food habits can able to fill-up your vitamin gap is a worthy aim for your healthy living with good immunity. For that purpose, determine your vitamin gap by learning the nutrient value of a daily diet plan according to the need of your health.

You can fill-up the vitamin gap taking immunity boosting organic foods, fruits, probiotic, rich supplements for vitamins and minerals using alternative sources as well. But healthy eating habits can help you to narrow down the gap.

While you have a concern about how to build your healthy food habits, it might allow you to determine every food plan that goes with upper food value and food diversification.

08. Carotenoids Intake

You keep carotenoids in your daily meal is one of the great healthy food habits. Beta carotene generates vitamin A that comes from Carotenoids.

Carotenoids comprise beta-carotene and other carotenoids are organic pigments in plants, algae, and photosynthetic bacteria. It produces bright orange, yellow, and red colors in vegetables, fruits, and plants. Carotenoids function in the human body as a type of antioxidant.

There are over six hundred different types of carotenoids such as carrots, asparagus, apricots, shrimp, lobster, beef liver, beets, tomatoes, cantaloupe, flamingos, broccoli, pumpkins, guava, kale, carrots, corn, mustard and collard greens, salmon, mangoes, nectarines, canaries, peaches, pumpkin, squash, pink grapefruit, sweet potato, tomatoes, tangerines, watermelon, daffodils and so on.

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Carotenoids ( alternatively, supplement on Amazon) are a part of the antioxidant protective system in the human organism. The human organism converts beta carotene into vitamin A. Beta carotene is a parent of vitamin A whereas it is needed for rich skin, proper mucus membranes, eye health, and overall immune system.

09. Eat Nutritious Food

Eating healthy means living healthy. While you eat nutritious foods such as salmon, garlic, kale, seaweed, shellfish, potatoes, eggs, blueberries, and so on, you could lead a healthy living.

Nutritious Food allows you to take higher fiber starchy carbohydrates, enough fruit and vegetables, and the portion of oily fish; but as lower as possible saturated fat, sugar, and salt. It helps the immune system keep you stronger and healthier.

10. Keep More Salad in Meal

Taking salad in your daily meal is a good habit. Salad includes various rich nutrients such as vitamin K, vitamins A, B, and C, lycopene, and alpha- and beta-carotene along with minerals like copper, phosphorus, potassium, magnesium, and so on.

The study reveals that the habit of eating salad keeps a healthy blood level that defense against heart disease, cancer, high blood pressure, diabetes, kidney trouble, eye vision problem, skin disorders, and immune system problems.

Extra fiber leverages you to reduce cholesterol, improves digestion or gut environment, and get stopped further constipation as well.

11. Intake Zinc Foods (Zn Supplements)

You take a daily meal that needs to be included 8 mg Zinc and 11 mg in case of a male. It is essential for DNA synthesis, metabolism and growth, and immune function.

As usually zinc-rich foods are baked beans, fortified with 25% of the DV for zinc, breakfast cereal, chicken, pumpkin seeds, shellfish, dark meat, legumes, seeds, various nuts, dairy milk, eggs, and so on.

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Zinc foods help to lower pain and risk of age-related diseases. While aged- people can't meet the needed Zinc from an organic source, they might intake this from the supplements.

12. Eat food mindfully

Eating mindfully is a best practice of healthy food habits. You take your food with full attention, acceptance, and touch could make your intake more pleasure to get better benefits through easier, sound, and stomach-friendly digestion.

This mindfulness provides organic connectivity between brain and body fastening your food with extra feelings that provide better taste signal and satisfaction. It helps to have digestion hormone that improves health with a better immune system.

It begins with what you choose to eat daily, and your level of an appetite that allows you to start taking a meal. You'll surely start taking with a small portion appreciating with your full sense to the meal. Take each small bite chewing gently and thoroughly.

13. Take Raw Honey

The rich list of healthy food habits allows you to take raw honey, but not commercial kinds of honey either. It has anti-viral and anti-bacterial properties that can leverage to improve your immune system.

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Raw honey contains some rich nutrients such as antioxidants, enzymes, and other natural properties.

Not only eliminate sickness, but it can also reduce blood pressure and triglycerides, and improves cholesterol and overall heart health.

14. Take Omega3 Foods (Supplement)

If you have a habit to eat foods that deliver omega-3 fatty acid, might be a great practice to protect your skin, dry eyes, brain, and hair. Omega-3 also helps to reduce pain and heart disease. Healthy adults are recommended to take at least 300 mg every day regularly.

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The most familiar sources for Omega-3 are mackerel, seafood, cod liver oil, herring, caviar, sardines, anchovies, oysters, flax seeds, chia seeds, salmon, soybeans, walnuts, algae, and some animal foods.

In case, if any of your family aged members need to take it regularly, but cant's always met the needs of organic food sources, you might consider supplements to boost the immune system:

15. Skip Outdoor Meal

In terms of safety first, you might get stopped to outdoor eating is highly appreciable. The main reason you shouldn't take meals outside is the matter of limited control on the quality of foods your body deserves.

food habits

Better to skip outdoor for regular foods. Image credit:

The habit of eating out most of the meals not set according to your real need which can rather increase the risk of stroke or heart disease. An inappropriate diet with high fat, sugar, cholesterol, and allergic histamine might create the risk of lung or heart disease.

So, the habit of avoiding outdoor meal is a great sign of your immunity safety, and better health.

16. Take Control of Your pH

Lukewarm lemon water daily in the morning before breakfast can keep our health pH in significant balance for the whole day. It's not only for vitamin C, rather lemon water acts like a high-quality alkaline that protects health from any acidity that generates diseases.

That's why regulating your sense of pH value on foods and drinks which you take regularly is a sagacious habit to protect your better health-preserving significant immune system. Let you learn the foods which are friendly to your health with the right level of pH value.

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Blood pH normally runs with about 7.3 pH and depends on minerals that create a buffer system for significant regulation over pH balance. Although, stomach pH might be 1.5 to 2.5 for keeping the normal digestive health.

While you take excessive acidic foods such as meat or sweetmeat that might increase acidity in your digestive system. To protect the normal pH value in the digestion system, you need to take enough alkaline foods as well such as vegetables, or roots, or other supplements that keep the system balanced for good health.

17. Drink Enough Water

If you want to keep your immunity alive for fighting any disease, you need to drink enough water as well. It is rather a great habit that you drink enough water for taking health benefits. How?

Your body comprises about 60 percent water as a fluid and it deserves to get maintained this balanced ratio in health receiving from drinking water and eating foods. It leverages every element of nutrients to be absorbed in our body properly.

It not only comprises digestion or absorption, but also acts as a media for creating saliva, transporting nutrients, and maintenance of temperature in your body. Water helps to get rid of waste from the body through urine, sweat, feces, and so on.

So, take enough water, as an adult 3 liters or 12 glasses of water daily considering your other liquid foods intake.

18. Take Minimum GMO Food

Why you should keep GMO foods as minimum as possible in your diet plan? Because Genetically Modified Organism (GMO) foods are still disputed due to lack of enough proven fact whether safe or not. But tons of pros and cons are available around the web that inference the disputed features.

The renowned cons pursue this type of foods due to potential harms to human health due to toxins or histamines that trigger allergic reactions; potential pollution to the organic environment; and artificial farming technology.

This sort of food is crucially criticized because of getting the support of glyphosate as its associated partner in mass production.

Some studies also reveal GM crops can include nutritional value and medicinal benefits in foods. That's why before determining a food, let it be sure of safety in terms of maintaining immunity for health.

19. Stop Processed Foods

If you're habituated with processed foods, immediately you might need to stop it in terms of boosting your immunity for fighting deadly diseases. Processed food means a food that lost its organic stage or second level of whole-grain with processed ingredients.

The third level of processed foods such as fried chicken, Coke, white bread, energy drink, and so on which processed through cooking, freezing, and canning is called heavily processed or ultra-processed foods.

Commercial companies use artificial flavors, colors, added sugars, fats, and chemical preservatives in ultra-processed foods. These both types of foods are risk generators in your normal health system including gut and brain health.

The processed foods may Happen headaches, unhealthy hair, getting weight, feel sick, weak skin, get aged fast, weak nail health, hard to fall asleep, weaken muscle health, weaken your immune system, increase risk of high pressure, weaken brain health, eye-sight decrease. Even it may cause gastrointestinal disorders, organ failure, infertility, and even cancer.

It's one of the healthy food habits that allow your consciousness regarding the usage of salt, sugar, oils, fats, flavor, and preservation in foods. And very best to eat homemade foods, and strongly avoid ultra-processed foods, and minimize the regular processed foods in your daily diet habits for keeping your immune system healthy and strong.

20. Minimize Sugar Intake

Sugar is essential, but an excessive amount causes health issues like diabetes, heart disease, and even cancer. How much is enough? Although difficult to determine, but it depends on what is your habit of taking foods that contain sugar daily.

Keep a check and balance whether you are habituated with fruit drinks, soft drinks, cakes, cookies, candy, and other sweet and processed foods -it is the best time to quit either.

American Heart Association recommends less than 150 calories or 36 grams of sugar every day. To avoid the risk of heart disease, let your habit of sugar intake optimal. Optimizing a significant amount of sugar intake might boost your immune system as well.

21. Avoid Processed Meat

Why should you avoid processed meats? Because of the best way to entirely eradicate your risk of various forms of cancer either. Due to carcinogenic properties, the American Institute of Research Center suggests you take this food at all.

The ways excessive consumption may follow to harm your health are the risk of diabetes, blood pressure, heart disease, stomach cancer, hypertension, heart disease, colon cancer, weight gain, and so on.

By avoiding this carcinogenic food, you might increase your immune system for protecting your better health practicing healthy food habits.

22. Take More Fiber with meal

In terms of a longer life with happy gut health, all you need to eat enough fiber. Why? Because gut management with good food matters in our safe and healthy life.

According to Harvard Medical School's initial research, the human digestive system contains about 100 trillion bacteria. Most of them are good bacteria that live on good food like fiber and helps our body creating thicker mucus wall for the better barrier between our body and engaging active bacteria.

This sort of barrier reduces pain in the entire body and helps in healthy digestion.  Taking enough fire in our daily meal can reduce not only constipation, physical inflammation, and prevention of complicated disease as well. 

So, every adult needs to take at least 15 grams of fiber per day, though the daily recommendation of 25 grams for women, and 38 grams for men is suggested by the Academy of Nutrition and Dietetics.

Although most people do not take enough, eating limitless fiber can cause digestive trouble, gas, and intestinal blockages. So, doing optimal is the best friend to fuel the immune system for healthy living.

23. Eat Tomatoes

Tomatoes have the power to improve your immunity and other profound health condition. You eat tomato daily means you keep your health risk-free from higher cholesterol levels and stroke. Tomato juice creates collagen in your body that results in healthy skin, hair, and nail.

The vitamin A, lycopene, and lutein in tomato can improve your eyesight, cardiac health, and cholesterol condition in the blood. So, do not forget to keep this fruit in your diet every day to harvest the best benefit of nutrients for improved immunity and healthy life.

24. Take More Potato meals

Eating potatoes is a good habit since it's a gluten-free food, and it doesn't trigger diarrhea, bloating, constipation, stomach inflammation, and skin rashes.

Potatoes have the power to enrich immunity that also develops control of blood sugar, lowers the risk of heart disease, and provides many other health benefits.

So, building your strong immune system lets your healthy food habits comprise daily diet with potato foods in various forms.

25. Avoid Soda Intake

The habit of drinking excessive amounts of soda or sugar-sweetened beverages never goes in favor of better immune health, rather can have various bad impacts on your health.

Although soda drinks have no either calories or fat, sugar-sweetened soft drinks have an ill connection with tooth decay, obesity, metabolic disorders, higher risk of heart disease, type 2 diabetes, kidney damage, high blood pressure, and a certain type of cancers.

unhealthy food habits

More than better to skip soda water soft drinks. Image Credit:

 A higher risk of dying may be invited if someone drinks more than two glasses of soda drink per day. According to the American Heart Association, consuming more than 450 calories of sugar-sweetened beverages (3 cans) per week is strongly discouraged.

However, if you might have quit intaking soft drinks, dramatically you could find some amazing improvement in your immune health and other benefits such as bone health improvement as well as reducing the risk of osteoporosis.

26. Take Onion Salad

Your healthy eating plan might includes onion with various cooking vegetables or recipes. Onion salad also can help our immune system development because it provides not only antioxidants but various food values as well.

This spicy vegetable food contains immune-improving nutrients such as selenium, zinc, sulfur compounds, and vitamin C as well. It comprises histamine regulating factors and antiviral elements such as quercetin, antioxidant, and flavonoid.

So, the healthy food habit allows you take salad in your daily meal can help to stay safe and sound health against viral threats.

27. Eat An Egg Daily

Yes, at least a single one egg per day eating habit might give you great leverage in immunity for fighting diseases. Also provide energy in physical, mental, or brainy strength in daily work.

The reasons, eggs are packed in nutrients, enough in inexpensive high-quality protein, easy source of Omega-3s, useful cholesterol, helping power to lower your weight, and top dietary sources of choline. Choline helps in metabolism, empowers liver function, and improves the fetal brain.

Eggs are rich sources of selenium, vitamin B2, B6, B12, vitamin D, and various minerals such as iron, zinc, and copper. A healthy person can eat up to three eggs per day is perfectly maximum, but as usually 1- 3 eggs range per day are recommendable according to age, and health condition.

28. Drink Organic Milk

Organic milk from grass grazing cows might give you tons of benefits for health such as healthy bones, strong teeth, a balanced weight, muscle growth, reduced stress, boosting energy, eliminate heartburn, and diseases fighting ability or strong immunity.

Natural milk contains important minerals and vitamins such as zinc, calcium, vitamin D, A, E, and vitamin K. You having a glass of organic fresh milk daily will give you enough immunity and improve the level of good cholesterol in the blood for strong and safe health.

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In case, you might take skimmed milk that has less fat and calories, and increased calcium. Although, experts opinion that the saturated fat in the milk may not be harmful to heart condition, but you may stay safe in terms of health condition.

Notably, skimmed milk deprives your body to take vitamins A and E from t milk which plays as a fat-soluble agent.

29. Take Optimal Meal in Time

A healthy eating habit includes you take an optimal meal in time. Diet science allows you to take the biggest size of the meal at your breakfast, bigger at lunch, and less amount at your dinner. Why?

Because, according to the dietitian, the day starts with your empty stomach, a hungry form of your body, and a strong appetite any time later. So, breakfast bears huge importance to make your body strong immunity, healthy, energetic, and fit for fighting against any diseases.

The best time to be started the day by eating breakfast is 7 PM, after 30 min later of your waking up. The ideal time for lunch is 1 PM, and dinner before 7:30 PM. If you have a yoga period before breakfast, you might get changed in the schedule a little delay.

But, notably, you should never keep your empty stomach more than 30 minutes after finishing your morning-yoga, and you need to take at least 50 grams of food as a breakfast for safe health. And take your last meal of the day before three hours of bedtime.

30. Keep Seafood in Meals

Seafood is also immunity-boosting foods. It contains a rich protein that better than animal protein. It has low in cholesterol that is quite friendly for heart health. It has iodine, zinc, potassium, and vitamin B.

If you have a habit to take sea fish in your daily meal is an important habit for keeping your health rich with omega-3 fatty acids. It keeps your brain healthy, safe, and sound for improved living.

Two omega-3 fatty acids are being sourced from fish are EPA and DHA. These EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid), both are outsourced from seafood we eat, plays important role in many aspects of cardiovascular function comprises inflammation, major coronary events, peripheral artery disease, and even mental health as well.

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The major benefits of seafood are: it's packed with nutrients that can improve not only immunity, also improve your brain and heart health, reduces depression, removes joint pain, develops eyesight, and can give you better skin health.

But need to be aware that too much seafood intake can harm you because of mercury poisoning or the presence of methylmercury. A small amount of mercury is commonly present in our daily food, but here the matter is the quantity that happens due to excessive intake.

31. Eat Sweet Potato

Eating sweet potatoes is one of the great healthy food habits for caring your gut health with empowering the overall immune system. Purple sweet potatoes contain rich vitamin C and B6 that are beneficial for brain health as well as nervous system development.

Sweet potatoes have high-quality minerals such as iron, calcium, manganese, potassium, phosphorus, and magnesium which improve your heart health, can regulate blood pressure, and so on.

Amazingly, sweet potatoes have beta carotene that provides benefits for the skin, eyes, liver, heart, lungs, and kidneys. It develops a good number of healthy gut bacteria that helps to keep up a strong and healthy stomach.

32. Take Chicken Soap

Chicken soup can build immunity because its containing a rich pack of vitamins A and C, antioxidants, phosphorus, gelatin, and magnesium. The presence of protein in the soap delivers amino acids that can build antibodies so your immune system can fight the infection.

Some certain types of chicken soap recipes might help provide a delicious taste for habituating with high-value food. Make sure the chickens are picked from the sources were feed organic meal (Non-GMO) and safe for health.

33. Chew Food Longer

Why chewing your food for a longer time is highly beneficial for immune system development? The research revealed that chewing food longer than as usual eating habits can increase the responsive ability due to triggering Th17 cells stimulation.

And, a few numbers of infections in the mouth typically intrude get faced by certain cells becomes powerful due to chewing habit of eating foods.

While chewing foods and getting blended into very smaller particles, then it becomes easier to be digested. It gets mixed with more saliva due to more chewing which allows your body to obtain an extreme amount of nutrients from the meal you take.

Your conscious helping to the immune system by your chewing habit has a profound value since every moment immunity fights against invaders to protect our health and life.

34. Stop Enemy Foods

The enemy foods such as fast foods, ice cream, alcohol, processed foods, allergic foods & histamine rich foods, and so on are the great obstacles to keep your immune system fit for fighting diseases.

Keeping the enemy foods out of your plate is not a significant challenge either, just a bit of awareness! It's a practice of your healthy food habit reformation and your conscious option as well - whether you love your stronger immune system for life or let your immunity get defeated by the diseases for losing a life.

The enemy foods that weaken the immune system need to be avoided at your habitual cost. Here's the importance of healthy eating habits that leads the life.

35. Go Wild Salmon Food

Diet with salmon fish has high-quality nutrients including long-chain Omega 3s fatty acids. Omega-3s in the immune system play as an ultra-protective shield against further inflammation.

healthy eating habit

Eating Salmon is a healthy food habit. Image credit:

Omega 3 fatty acids regulate the immune system and support the body to suppress further damage in the cells by infectious efforts. That's why eating fatty salmon fish ( tuna and mackerel as well) habit may give the protective shield in immunity.

36. Eat Dark Chocolate

If you seek a boosting physical and mental health for a secure life, you might be habituated with taking optimal dark chocolate daily. According to a Medical News Today report, Dark Chocolate can boost your immunity including brain health as well.

Although it's on growing trust among the chocolate lovers in terms of health benefits, the report just refers to more study to get trust on this popular product to care immune health with.

That's why dark chocolate deserves an emphasizing food for caring for the immune system for stronger body resistance against diseases and brain care as well.

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37. Quit Your Sugar Intake

You might invite sugar into your body because of your instant taste-happiness that you love. But wouldn't get urged to consider the real role in your organic system whether it's friendly or enemy!

Most importantly, the research found that sugar becomes a notorious suppressor to the role of your immune system while quantity goes out of limit your body needs. Then, the immune system may get compromised and let you fall into sickness.

Maybe you aren't aware that your body passively gets enough sugar from various sources like processed foods, drinks, and refined carbohydrates. Then, you might needn't more sugar from your direct intake.

Unfortunately, due to unconscious intake of sugar might rush you into several diseases like type2 diabetes, cancer, or even any of the brain-heart-lung-liver-kidney diseases. Also, the long-suffering diseases may happen due to weakening your immune system as well as reducing white blood cells by the presence of a high level of sugar in your blood.

You won't live safe and happy until you go through your healthy food habits which allows you to quit unhealthy eating habits anyhow. Specifically, avoiding your direct sugar consumption including intake of unhealthy sugar-rich foods might preserve your good immune health for fighting any diseases.

38. Go, Daily Ginger

Numerous researches found that ginger can strengthen the immune response against a certain type of disease. The reason it has antioxidants, antiviral, antibacterial, and anti-inflammatory properties that work for protecting our health by stronger immunity.

Ginger has active bio-components such as 6-gingerol, 6-shogaol, and 6-paradol that plays important role in protective health. It contains healthy minerals like manganese, selenium, zinc, and copper.

That's why, basically ginger can play a vital role in your health such as it fights against germs, keep up mouth-health enough hygienic, get controlled nausea, keep up healthy muscles, reduces arthritis, lowers blood sugar, prevents the growth of cancer, reduces cholesterol, cures indigestion issues, and works as anti-aging.

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39. Quit Smoking

The importance of healthy food habits does not allow tobacco smoking anyhow - rather it's a cancerous habit. According to CDC doc cigarette smoke contains more than 7 thousand chemicals and chemical compounds. These chemicals help to build blocks around the body that prevents normal activities of the immune system.

Unhealthy Food Habits

Unhealthy Food habits. Image Credit: CDC, USA

It directly affects the immune system that reduces the preventive ability of various organs against diseases. It plays the role of a preventive agent in the blood against antioxidants that produce chronic illness for longer.

Viral or bacterial lung infections such as pneumonia, influenza, tuberculosis and other respiratory diseases can't be get cured normally sooner due to smocking habits.

Smoking habit accelerates diseases such as bacterial meningitis attacks, rheumatoid arthritis, Crohn's disease, and cancer. Bacterial meningitis attacks the membranes that the security fence of the brain and spinal cords. And Crohn's disease is a deadly disease of the digestive system.

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That's why quitting your smoking habit means helping your immunity fight against diseases. It must save your life live longer and saves the environment too of your family as well.

40. Optimize Your Meat Consumption

Meat consumption may benefit in terms of the best source for vitamin b1 and vitamin B12. But taking red meat reduced amount could lower the risk of cardiovascular disease, obesity, diabetes, and Alzheimer’s disease. Because red meat highly contains saturated fatty acid which is strongly linked to diseases.

Taking an excessive amount of red meat could create an inflammatory digestive system. Because it contains omega-6 fatty acid, magnesium, calcium, potassium, and bicarbonate - they all together play an adverse role in the digestive system getting loaded excessive pH that becomes acidic and toxic.

That's why taking red meat essential to be eaten like a medicine that you need. An optimized amount of meat can save your health through a healthy immune system.

41. Take Right Food Before Bed

Whether eating habit of before bedtime is good or bad. The opinion comes from both sides means that's controversial either. But, in case, what you need to do of taking food before bedtime needs to be optimized with an appropriate time gap according to your physical needs.

Most importantly, based on your physical condition you may take cherries, Jasmine Rice or Brown rice, Kiwi, Almonds, Pistachios, Salmon, Raw honey, Bananas, Turkey, yogurt, and so on.

Those selected foods may contain rich levels of the calming amino acid that might leverage you for good sleep and increased immunity as well.

42. Drink water before bedtime

As our blood is mostly water and the immune system is immensely dependent on the watery blood-nutrients. That's why our immunity has a strong relationship with the water for proper immunity response, body balance, normal metabolism, and healthy circadian rhythm as well.

In terms of taking a sound sleep without disruption at night, all you need to avoid drinking water within two hours just ahead of your bedtime.

Drinking water just before bedtime can cause waking up at an unexpected time at night and which can harm your normal circadian rhythm. That's why you need to drink water at least one hour later of your dinner and two hours ahead of your bedtime is best.

43. Eat Sunflower seeds

Sunflower seeds have enough nutrient value to boost immunity that fights the virus. It includes vitamins and minerals; especially zinc and selenium that support generating strong immune cells in the immune system.

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You have a delicious way to insert these seeds into food such as mixing them with vegetables, baked foods, burgers, salad, oatmeal, and so on. You also can use sunflower butter with peanut butter and cooking regular foods with sunflower oil instead of other commercial oils on the market.

44. Take More Mushrooms

Your habit of eating mushrooms can preserve enough immunity in your body (such as antioxidant selenium, vitamin B, and D) that protect you from the various risk of diseases. The medicinal mushrooms include powerful polysaccharides which are called beta-glucans that boost immune system strengthening immune cells.

The hidden natural power of mushrooms helps to grow improved gut microbiota, better immune cell functionality, stronger immune response, reduces cancer risk, weight control, improved brain health, and so on.

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The immunity-boosting type of Mushrooms are: Lions Mane, Maitake, Cordyceps, Chaga, Shiitake , Turkey Tail, Reishi , Oyster Mushrooms, and so on.

There is the various way you can process mushrooms to eat deliciously such as roasting for flavor, grilling, and broiling, steaming in the microwave, mushroom chips, mushroom sandwich, and more other ways.

45. Eat Turmeric

Any form of turmeric whether dry powder or organic raw, eating turmeric is one of the best healthy food habits. Curcumin is its major bioactive ingredient which has strong medicinal properties.

Turmeric food habits

Turmeric Food Habits help Immune Health. Image Credit:

 Curcumin has natural anti-inflammatory effects and is a very powerful antioxidant. It increases brain-born neurotrophic factors connected with natural brain function. Any risk of brain disease, cancer, Alzheimer and heart diseases may become healed while you get habituated to eating optimal turmeric with foods or drinks.

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46. Take Spinach

Often you take spinach, as a delicious vegetable, is one of the great healthy eating habits for long life. Because it has a top-level of some vitamins and minerals that boost the immune system.

It comprises powerful medicinal properties such as Vitamin A, C, and E - a super-rich compound of numerous antioxidants including beta carotene. It protects health from infections and renews or restore the blood cells that boost the immune system.

There is the various way you can take spinach, such as vegetable soup, mix with red lentil soup, mix with eggs, spinach smoothie, spinach with cheese and so on. But, in terms of preserving better nutritious value in spinach food, provide controlled heat as low as possible while it's cooked.

Although spinach eating is one of the best partner of healthy food habits, but the question may arise due to its releasing property of histamines. It can rather make a cold normal to worse while you eat spinach during your suffering from cold. That's why avoid spinach while you have a cold or flu either.

47. Eat Bottle Gourd

Bottle Gourd is a fruit of the long climbing vine which is also known as long melon, white-flowered gourd, Lauki, Doodhi, Tasmania bean, and so on. It's used to harvest at its highest rate of vegetative growth for the delicious dishes by cooking.

It has numerous delicious recipes with other vegetables or spices that can make the food for healthy eating. And also alone, extracted bottle gourd juice can be drunk on an empty stomach daily preparing after the optimum heat-and-cool process.

Bottle gourd dishes deserve your healthy food habits because of numerous health benefits. The rich amount of vitamin C plays an important role to boost your immune system is the foremost benefit. Vitamin C helps to increase white blood cells plus protect good cells against oxidative damage.

Also, it keeps your body cool, extra-fatless, healthy urinary tract, stronger heart, stress-free, and keeps free from the risk of diarrhea.

48. Eat Yogurt

Eating yogurt is also a rich food habit if there's no allergic experience either. It's packed with nutrients that can boost your immune health. It has a direct effect on the digestive system including gut health.

Most importantly, yogurt with vitamin D-fortified may develop immune health. Yogurt provides at a time probiotics, minerals, and beneficial vitamins that boost immunity which can prevent a certain type of illness.

In terms of immunity benefits, this food habit might go with the fat-free condition that is best for health. But needn't be forgotten that yogurt also can release histamines that can harm you while you get cold and flu. Which's why to take yogurt while you're free from cold and flu.

49. Go Light Dinner

You go to take light dinner means you take a meal that is small in amount of food. It helps your digestive system easily sets the foods to get better digested within your comprehensive metabolic range. This helps you to regulate the best immunity with a healthy gut condition as well as sound sleep at night.

If you help your circadian rhythm or body clock, it will help you providing inferences when you need to take your light meal and when to go to your bed at night. Since a heavy meal starts with breakfast, then you should take normal lunch, and finally light dinner.

Preventing any unwanted diseases, it is a common stand of taking a light meal at your dinner - which is acceptable by most of the scientific studies as well.

50. Take Meal in Time

Practicing a particular meal-time daily is one of the healthy eating habits for immunity. This virtue could heal to avoid some unexpected disorders in health conditions such as quality cholesterol, less obesity, and insulin level.

happy food time

Timely foods means helping Circadian Rhythm for Life. Image Credit:

Eating meals in time allows you to take your foods at the highest metabolic rate of your stomach condition. Just before, but not later - following this term, you might monetize the health benefits from meal-consumption in time.

A timely taking meal has a crucial role in health, in terms of taking benefits from constantly regulating a healthy circadian rhythm and better immune health.


Boosting immunity that comes from healthy food habits is a constant determination and practice by your knowledgeable efforts. The stories of healthy immune sources for natural medicine are not limited to a few dozens.

That means, there are numerous alternatives of preventive and curative ways available in a human-friendly nature. As much you learn, as much you could get powered to immunize yourself and your family.

So, let your healthy eating habits get more fostered with the alternative good set of healthy foods for living with safe health.

About the Author Swapan CS

The author is a safety-security and lifestyle geek. Academically an agriculturist (agri-marketing & agri-economics), Habitually, research maniac to technology marketing as well as lifestyle issues to reveal betterment that works for wellbeing.

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